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Chase Your Dreams

@chaseyourdreams247

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Science and Art of Combat Sports Performance I actually train fighters UFC/BJJ
2021 MMA S&C Coach of the Year Nominee
BJJ Black Belt Chase Your Dreams

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I give myself an At for the physical preparation, but I might be bias. What do you think? Bull shit training, average, or elite?

I’ve been training Uros almost 6 years. His whole UFC career. He trains with me year round so he has a huge foundation that we can build on each camp. Couple that with being actively fighting and we stack on each camp and it really compounds.

From prelims to main event, the journey is always amazing. We are excited for this opportunity! Let’s go 🦾🫡💯 by @chaseyourdreams247

Marvin visited us back in Cali and we did what we do. Put in work! 🦾💯🫡🇮🇹 by @chaseyourdreams247

BJJSTARS XI GLADIATORS PREPARATION 🏆

Nós vamos revisar exatamente o que fizemos para a preparação física, quando fizemos e como fizemos. Tivemos 8 semanas para nos preparar.

Nas primeiras 4 semanas, focamos na força geral, na construção de músculos e em uma base sólida de resistência. O treinamento de força enfatizou o fortalecimento da cadeia posterior, juntamente com exercícios de puxar pesados, como remadas e pull-ups, que são extremamente importantes para lutadores.

Nosso foco secundário foi aprimorar a velocidade e o movimento com plyometria de baixa intensidade, movimentos explosivos para o corpo inferior, superior e movimentos de rotação. Também incluímos movimentos acessórios para fortalecer e reduzir o risco de lesões.

Nas segundas 4 semanas, focamos em desenvolver poder explosivo com cargas moderadas a mais leves, movidas com máxima velocidade para o corpo inferior, além de plyometria para velocidade. Para o corpo superior, mantivemos os exercícios de puxar pesados e poderosos, e os movimentos de empurrar explosivos e rápidos.

Utilizamos diferentes intervalos de sprint para resistência, bem como resistência à força e poder incorporados ao programa. A resistência e a força de aderência foram desenvolvidas ao longo de todo o acampamento. Exercícios acessórios também foram usados durante todo o acampamento para reduzir o risco de lesões e construir músculos.

Decidimos disponibilizar este programa para o público. São 8 semanas e inclui tudo o que discutimos acima. Foi projetado para ser feito com equipamento de academia comum. O link está na biografia do @chaseyourdreams247.

#grateful_to_god👑🙏🏿 #gratidão by @chaseyourdreams247

As you get in better shape, your output at zone 2 increases. You can literally do more work while your heart rate doesn’t budge.

Your heart is a muscle. It pumps blood with each beat. You can train it to pump more blood with each beat which means you get more blood and oxygen to the muscles.

For fighters this means they can do more work, without tapping into the glycolytic energy system (using sugar for energy).

It also means faster recovery between explosions during training or fights and in between rounds.

Zone 2 also doesn’t cost much from a fatigue standpoint. High intensity sprints are awesome, but they definitely cost more in terms of fatigue and recovery.

It’s low risk investing that has big returns. by @chaseyourdreams247

As the great Mike Tyson says, “discipline is doing what you hate to do, but doing it like you love it”

In training the things we hate to do the most, are often what we need the most.

I hate cardio and mobility, I love lifting, jumping, sprinting.

I hate cardio and mobility because I naturally suck at those things.

Ironically, the things I hate are the same things I benefit from the most.

That doesn’t mean I abandon the other things I love to do and am better at.

I still want to enjoy training, so sprinkling in some of the things I hate to do is a great way to improve myself as an athlete and from a health perspective. by @chaseyourdreams247

Funny how I see people talk shit about zone 2 and often they are the ones that would really benefit a lot from adding in some zone 2.

If it wasn’t for zone 2, I’d be much heavier after all of the eating I did on vacation lol.

I know the calories aren’t correct on wearables, but I’ve used the same heart rate monitor, same info, during lifting sessions, sprints sessions, and zone 2 sessions. So the tracking is consistent and the zone 2 burns more every time.

My training while injured is
3 lifting sessions
3-4 low intensity sessions
Going to sub 1-2 of those sessions with higher intensity this week while not training martial arts.

Some will say, “but sprints have afterburn (EPOC)”

It is true. It’s about 5-15% of what the session burned. So 300 cals burned during sprints is about 30 cals from EPOC.

“But building muscle burns more calories!”

Yes, true, about 6 calories a DAY per 1 pound of muscle.

At the end of the day, you have to move more, eat less, or a combination of the 2, if you want to lose weight and get lean. by @chaseyourdreams247

If you have the back, you shouldn’t be stood up, that’s my opinion. I don’t care if people think it’s boring. I didn’t care who won this fight, I don’t gamble. None of that. by @chaseyourdreams247

Trattoria da Capo | ten days home before hitting the road again.

Duck butchering

#caponutrition #ufc

S&C and laughs ahead of UFC NY

Knife sharpening

Caserecce with duck ragù

One of my favorite dishes

A very fast man

Putting the work in, courtesy of Chase

Farmers market

Bucatini on a lemon sauce

Focaccia

40 lb frozen Alaskan king salmon + 3 ducks

Hiking in the Sierra with Misto by @chaseyourdreams247

So many champions that hardly ever did sprints, if any at all. I can’t think of a single fighter at a high level that only does sprints and has elite conditioning.

You should use both low intensity and sprints to build a complete gas tank. This is how my 12 week conditioning program Drown Opponents is built.

Yet, guys on social media will say fighters don’t need low intensity. These guys have never trained a fighter in their lives by the way.

Goofy ass world bro 💯🫡🦾 by @chaseyourdreams247

Im genuinely asking.

Striking only sports like boxing and kickboxing spend so much time on the heavy bag. MMA athletes seem to do much more pad work and not a lot, if any, bag work. Why is that?

Is there just not enough time with so many training sessions throughout the week?

Sure pad work can be more tactical, strategy, etc.

@bmofit4life had a good post yesterday about this by @chaseyourdreams247

Depth drops are really just decelerating forces with eccentric control. Change of direction, stopping, changing levels all fall in this category.

I love plyos, if you follow me you probably know that. Practicing the landing before you get straight into depth jumps is a good entry point. It preps the body for more intense progressions. by @chaseyourdreams247